The popularity of sweet potatoes has exploded over the last decade. Sweet potatoes are not only sweeter and more moist than regular potatoes, but they are often also perceived as healthier. 

But is any of that true? What are the differences between sweet and regular potatoes? Are sweet potatoes really healthier and better for weight loss? 

Sweet Potato vs. Regular Potato: Nutritional Comparison

The nutritional content of sweet potatoes is relatively similar to regular potatoes, despite some minor differences.

Here is a side by side comparison of the nutritional content of 100g (around 3.5oz) of raw sweet potatoes compared to raw potatoes.

Keep in mind, the values above can vary depending on the specific variety of potato used, growing conditions and other factors. There are many different varieties of sweet and regular potatoes available, each with their own slightly different nutritional value.

Sweet Potato vs Potato: Which is better for weight loss?

When it comes to weight loss, there is not a huge difference between potatoes and sweet potatoes, but regular potatoes are slightly better. This is because, as you can probably guess from the taste, sweet potatoes often have a higher sugar content.

Besides that, there are multiple varieties of sweet and regular potatoes. The nutritional content can vary a lot from one potato to another.

Another big factor that determines if the potatoes on your plate are good for weight loss, is the method used to prepare them. While 100g of raw potato contain around 77 calories, the calorie content in 100g of baked potatoes goes up to roughly 92 kcal per 100g (1).

How to prepare potatoes for weight loss?

The calorie content in a potato, cooked in skin, is around 87 kcal per 100g (2). But depending on the potato and on the way it is prepared, the energy content can double to roughly 165 kcal when fried (3).

The table above compares the nutritional content of raw potatoes. But how does the cooking method influence the nutritional value of potatoes and what is the healthiest way to prepare them? The table below, demonstrates how boiling, baking, and frying your potatoes can influence their nutritional value (shown per 100g). 

From the table above we can see a few trends developing:

• To keep the caloric content of your potatoes as low as possible, it is best to boil them. Baking is almost as good.

• Frying can can dramatically increase the fat, and almost double the caloric content of your potatoes.

• Sweet potatoes generally contain more sugar.

• Even though sweet potatoes tend to contain more sugar, they also seem to contain more dietary fiber.

• Surprisingly, even though sweet potatoes normally contain more sugar, regular potatoes often have more carbs. This is probably because regular potatoes contain more starch.

Is Sweet Potato Healthier Than Potato?

The nutritional value of sweet potatoes and regular potatoes is quite similar, but with one major difference: Sweet potatoes contain a lot more vitamin A and beta-carotene. The general rule of thumb is, the more orange your sweet potato, the more beta-carotene it contains.

As we saw from the tables above, sweet potatoes often contain more sugar, but surprisingly they often contain less carbs. This has an influence on the glycemic index of the two foods.

Sweet Potato vs. Potato: Glycemic Index

Depending on the preparation method, the glycemic index of sweet and regular potatoes can vary a lot.

The table below shows the glycemic index and glycemic load of sweet potatoes, prepared in different ways (4).

The table below shows the glycemic index (GI) and glycemic load of regular potatoes, prepared in different ways (5). Note that boiling potatoes longer, tends to increase their glycemic index. 

What we see from the tables above, is that boiling the potatoes generally gives the lowest glycemic index. But boiling for too long can increase the GI value.

Sweet Potato vs. Regular Potato: Vitamins and Minerals

Both sweet and regular potatoes are excellent sources of all kinds nutrients. The main difference is that sweet potatoes contain lots more of vitamin A and beta-carotene. This is especially true for sweet potatoes with more “orange” type of flesh.

The table below compares the vitamin and mineral content in 100g (around 3.5oz) raw potatoes to sweet potatoes.

Sweet Potato vs. Potato: Taste and Culinary Uses

Potatoes are full of nutrients, and can be a healthy addition to a balanced diet. The problem is that they are often fried or prepared in other unhealthy ways. For example, sweet potatoes are often used in sweet dishes with lots of added sugar.

Now let’s compare the taste and texture of these two types of potatoes and how that affects their culinary uses.

Taste

• Sweet potatoes are naturally sweet due to their higher sugar content.

• Regular potatoes have a savoury taste, neutral flavour, and a lower sugar content.

Texture

• Sweet potatoes have a softer and creamier texture when cooked.

• Regular potatoes have a more dense and starchy texture when cooked.

How taste and texture affect culinary uses

Both yams and sweet potatoes can be boiled, roasted, fried, steamed, etc. but the final result will taste differently. It is overall not a good idea to substitute one for the other.

The natural sweetness of sweet potatoes can enhance desserts, casseroles, and other dishes where a hint of sugar is desired. On the other hand, regular potatoes with their neutral flavour, are excellent choices for savoury dishes, including traditional mashed potatoes, crispy fries, and hearty stews.